LOSE WEIGHT OR LOSE 13 YEARS!

We hear it all the time…lose weight for your health. Few people however, realize the extent to which this is critical to their physical well-being and ultimately their life expectancy.

In January 2003, the Journal of the American Medical Association featured a study finding that obesity appears to lessen life expectancy, especially among young adults. The study showed an obese 20-year-old white male, (5'10")178cm and weighing (288 pounds) 130kg was estimated to lose 13 years of his life as a result of obesity.

It is now well researched that a Western diet that leads to obesity may actually act to stimulate the growth of cancer cells. It is never too late to improve your health through healthful eating and adopting a more health-giving lifestyle. Here are simple steps to follow which can make an immediate improvement to your health and vitality.

  1. Check to see if you are overweight or obese.

To find out your BMI you need to divide your weight (measured in kilos) by your height (measured in metres) squared. If the result is greater than 25, your health may be improved by losing weight.

  1. Match your diet to your body’s requirements.

If you eat and drink more calories than your body requires you will put on weight. Learn to control calories and portion sizes, make recipes leaner, and eat infrequently from fast food restaurants. Also learn how to snack with healthful choices.

  1. Colour your diet with a large variety of colourful, cancer-fighting fruit and vegetables.

There are seven different colour ranges of both fruit and vegetables and by choosing between 5 to 9 daily serves from a wide range of fruit and vegetables, we are extending our consumption of cancer (and other disease) fighting nutrients.

  1. Eat lean protein with every meal.

Protein provides a powerful signal to the brain providing a longer sense of fullness. The right source of protein is essential to controlling your hunger with fewer calories and necessary to maintain your lean muscle mass. Choices of protein should be flavored soy shakes with fruit; the white meat of chicken and turkey, seafood such as shrimps, prawns, scallops and lobster and ocean fish or vegetarians may prefer soy based meat substitutes.

  1. Rev up your metabolism with activity.

If you want to enjoy a lifetime of well being, exercise is a key ingredient. Thirty minutes activity each day that takes as much effort as a brisk walk is recommended for adults. Children should be active for an hour each day.

  1. Get support to ensure you develop a healthful eating plan and reach your goal weight.

A study, “Effects of Internet Behavioural Counselling on Weight Loss in Adults at Risk of Type 2 Diabetes” shows that participants who had the support of weight loss coaching lost more weight than those who didn’t. The study concluded that the support of a weight loss coach can significantly improve weight loss results.

Being overweight or obese has been identified next to smoking, as the most preventable major risk to developing cancer. Even small weight losses have been shown to have beneficial health effects. So it’s never too late to start and you can never be too young or too old to be concerned about your health and do something about achieving a more healthy weight.

The Coach xx

 

by Rita

HOW TO DO THE PERFECT PULL-UP!

For beginners, one of the most perplexing aspects of the pull-up might be determining why—why do we think so much about doing a pull-up in the first place? Why not concentrate only on the lat pull-down?

The only difference between the two exercises is really how and how well they target the same core muscles (primarily the upper back, chest, shoulders, and biceps). Simply, a pull-down enhances absolute strength (the capacity to pull down a certain amount of weight) while a pull-up enhances relative strength (the potential to migrate one's bodyweight along an axis of motion).

Furthermore, the prospect of using the lat pull-down machine isn't quite as exciting as achieving cliffhanger status. (Master pull-uppers have nothing to dread if they find themselves hanging from a ledge!) Putting heroic feats apart, one study discovered that NCAA swimmers were able to perform further pull-down reps and that pull-ups and lat-pulls were not strongly connected and could not be replaced for each other in a practice regimen.

Simply, shifting weight on a weight rack (the lat pull-down) is not the same as moving our own body mass (the pull-up). Since our muscles and gestures are connected, this is the case. The central nervous system and the kinetic chain are activated as the brain says so. Consider these two elements as separate nerves and joints that function together. Muscles burn, force is applied, and action happens as a result.

It's not because one solution is superior to the other. In general, all fitness is beneficial (except when it is not). However, depending on the objectives, certain types of exercise can be more beneficial than others. Closed kinetic chain exercises, such as the pull-up, typically win out. We're not even just suggesting that; science backs us up. When researchers placed two groups of professional exercisers through their paces, one with open-chain exercises and the other with closed chain exercisers, the closed chain group improved further throughout the six-week routine.

Practice

It's true what they mean about practice making perfect. However, training with improper form is more likely to complicate than improve pull-up results, so anyone hoping to achieve their first pull-up can start by perfecting the correct technique.

Now that the time has come, let's get to work on refining the pull-up.

1. Get a Grip

Grab the bar with both hands as you stand beneath it. Hands should be shoulders width apart, hands facing away from you. If you can't reach the counter, use a table, seat, or box to help you.) Wrap your hands around the bar until they nearly touch the tips of your fingertips, like in a traditional overhand grip.

2. Play Dead

A real pull-up starts with a dead hang. Your arms should be completely spread, your heart engaged, and your shoulders back while you hang from the counter. Maintaining proper form when pulling will help you resist swinging, kicking, or jumping, allowing you to master the motion using your muscles rather than momentum.

3. Pull (Up)

Start the pull by gripping the bar with your hands while working your upper body and core muscles. When your whole body moves toward the pole, imagine bringing your elbows back to your sides. Avoid straining your neck when trying to smash the plane of the bar with your chin. Pull until the head clears the bar with confidence, which marks the end of the upward step of the pull-up.

4. Get Down

Congratulations on your achievement! You killed the pull-up-up's part. You must, however, descend. The key is to steadily return to the dead-hang position. As you lower, keep a tight grip on the bar while allowing your arms to straighten. You should count your first rep until you return to the dead hang. Exclaim, "Nailed it!" high-five yourself, proudly pump your hand, all of the above, and so forth.

Get Ready for the Pull-Up

Realizing how to do a pull-up is one thing, but doing one would almost certainly take some time (and practice and patience). Rather than giving up on the pull-up forever, use these drills to get closer to the ideal pull-up.

1. Suspended Row

The suspended row is a closed-chain workout, close to a pull-up. Even so, instead of dangling from a bar, you'll be standing under one. Set the barbell on a Smith device or power rack so it's just out of range when you're lying face-up underneath it. With your arms shoulder-width away, palms out, and fingers around the counter, grab the bar. Place your feet firmly on the deck. Pulling your chest into the bar while holding your elbows close to your torso is the next step. This row can also be done on a series of rings. If the action is too difficult in any case, change the bar or rings so that the body is more upright.

2. Bent-Over Dumbbell Row

Get a pair of dumbbells for this free-weight exercise. On both hands from outside your knees, hands towards each other, bend at the waist to hold the weights. Arch the elbows up and up forward towards the walls, pulling the load and breathing as you do so, with a small bend in the legs, back upright, and shoulders parallel to the concrete. Squeeze the back muscles at the height of the movement, stop for a second, and then reduce the weight.

3. Assisted Pull-Up

Pull-up practice can be a bit of a challenge. The whole point is that dangling helplessly from a bar is not a good way to advance. Two issues are stopping us from pulling up. First, it's possible that we're being held back by a lack of power. (This is where movements like suspended and bent-over rows, which improve the arms and upper body muscles, come in handy.) Second, our strength-to-weight ratio could be holding us down. Simply put, our bodies are incapable of moving our bodyweight. Fortunately, there is a way to practice the pull-up with a little help.

4. Buddy Up

An exercise partner will assist you by softly moving up and squeezing your knees, decreasing the amount of weight you need to go up. Cross your legs and dead-hang from the bar as normal. This is where your buddy comes in to get you up by supporting your ankles and pulling you up. Ascension has only been a bit smoother.

5. More Like Machine Fun

Most gyms have a couple of supported pull-up devices, which operate in the same way as your exercise buddy by supporting your body and lowering the bit of load you have to lift. Set the pin on the machine's weight stack to begin. (On most fitness machines, the position of the pin decides how much weight you can move.) The placing of the pin, on the other hand, shows how much input you'll get from the machine.) Climb onto the board, kneel, and grab the bar as if you were doing a flawless pull-up until the weight is set. The platform will rotate with you as the support arm falls, with the counterweight protecting you in the range of movement.

6. I'm With the Band

Flex bands are giant elastic bands that can be used for several aided or mobility activities. The band is clipped around the top of the bar to help master the pull-up. Step your foot into the base of the band while it hangs. Take hold of the bar and note that you're rising, encouraging the band to assist you. The banded version is more powerful than the aided pull-up machine because it engages core and stabilizer muscles in the exercise. (Be cautious when entering and exiting the band.) There's a possibility it'll snap back with a vengeance.)

7. Go Negative

The "up" aspect of the pull-up gets a lot of focus when it comes to mastering it, but pulling is just one piece of the puzzle. Slowly descending yourself from the rope, also known as a "negative," is an excellent way to develop the strength that will finally enable you to lift yourself. Squeeze your core muscles and biceps while leaving your heart focused as you slowly drop yourself to a dead hang as if you were doing a pull-up. You may not be capable of pulling, but you will certainly descend. And that's just part of the fight when it comes to pull-ups.

 

Similar types of workouts

1. Chin-Up

To master the pull-up, we've been attempting to use all of our upper-body power by squeezing the bar with an overhand grasp at shoulder width. That's not the same as holding the bar with the hands facing you and an underhand hold. That is a chin-up, my boys. While these two exercises are similar, they are not equivalent. The chin-up works the biceps better than the overhand version, makes it a tried-and-true back builder that's only a tad easier to do. As a consequence, for those of us who struggle to do a pull-up, the chin-up is a handy coping technique.

2. Wide-Grip Pull-Up

What effect does hand positioning have on the pull-up? There's a lot more to it than one would imagine. The transition from a shoulder-width grip to a wider-than-shoulder-width grip elevates the already tough pull-up to insanity. No, doing a wide-grip pull-up isn't unrealistic; it just looks that way. A broader grip necessitates more lat strength and less help from the chest, biceps, and shoulders. When you've perfected the pull-up, chin-up, and derogatory, focus on making this move a reality!

3. Kipping Pull-Up

Kipping is a pull-up technique popularised by CrossFit that combines gymnastics with physical training The step encourages exercisers to shift energy, allowing them to do more pull-ups in less time than they could normally. It's best to refine your skills and stamina on strict pull-ups and chin-ups before doing the kipping variant, just as it is for the broad grip pull-up.

4. Weighted Pull-Up

It's time to step up the pull-up game until you've mastered the pull-up and can consistently do them. If lifting your body weight isn't challenging enough, simply add weights (in the form of a loaded vest or a dumbbell) to ramp it up. Tie one of those diehard bands with a chain across your waist and use it to hold a dumbbell if your club has one. The exercise remains the same from start to finish, from the set-up to the pull to the dropping point.

 

Conclusion

Finally, keep in mind the repetition makes it better. As a result, don't expect spectacular outcomes when you're just getting started, and take your time to progress. It's perfectly acceptable to begin slowly with a few reps before you get the hang of things. But, if you've been wondering how to do pull-ups, we hope this post has helped you figure out how to do the ultimate pull-up. Since our bodies are all different, it's important to understand the boundaries at the outset so you can figure out what/how you can change for a better overall experience and outcome. It just comes down to persistence, consistency, and staying focused on what you're trying to accomplish. It's not going to happen if you just do one series of pull-ups every month, so be dedicated and hear as often as you could to others when you've first started training.

 

Have fun

 

101 OF HEALTHY

by Rita

THE BEST CORE WORKOUT: LOSE BELLY FAT IN 30 DAYS

Belly fat is not just unsightly and uncomfortable, it’s also super dangerous for your health. Lose belly fat in just 30 days with our cracking core workouts. 

One of the main issues I see most frequently, especially with my female clients, is belly fat. It’s simply one of those things that happens when we don’t stay on top of our exercise and diet. 

Unfortunately, the belly is one of the most difficult areas to lose excess fat from, but it is also one of the most dangerous types of fat to have, so it’s vital we get rid of it and keep it off. 

In this article, I’ll guide you through some of the most effective core workouts to help you lose your belly fat in just 30 days. 

What’s the Skinny on Belly Fat?

There are a few reasons belly fat forms. It can be due to a lack of exercise or poor nutrition, and it can also be contributed to by stress hormones. 

There are two types of belly fat:

  • Visceral 
  • Subcutaneous 

Visceral fat is the really dangerous type of belly fat and this surrounds your organs. Subcutaneous fat is the type of the fat that lies just underneath the skin, and while it is not necessarily dangerous to your health, it adds to the bulge most people want to get rid of. 

Visceral belly fat can lead to a wide range of health complications, and as you look at the following list, you will start to understand why it is so important not to carry weight in this area. 

  • Cardiovascular disease
  • Hypertension 
  • Strokes
  • Asthma
  • Type 2 diabetes
  • Breast cancer
  • Alzheimer’s disease and other types of dementia
  • Colon cancer

I’m big on holistic approaches to problems and, as such, before we get into workouts, I’d like to provide you with some information on how you can use good nutrition to prepare your body to lose this belly fat. 

By practicing nutrition that is known to help eliminate belly fat and combining that with the core muscle workouts I’ll explain a little later, you can slash that belly fat in just 30 days. 

Reduce Your Belly Fat With These 5 Good Nutrition Tips

There are a few small changes you can make in your diet that will make all the difference in reducing belly fat. These include:

Add Soluble Fiber

Soluble fiber combines with water to form a gel-like substance in your body that slows down the movement of food through the body. This not only helps you to feel fuller for longer, meaning you eat less, but it also helps to reduce the number of calories you absorb from food. All of these benefits combine to help you fight and reduce belly fat. 

Sources of soluble fiber you should be including in your diet include avocados, blackberries, legumes, Brussel sprouts, shirataki noodles, and flax seeds. 

Reduce Trans Fats

Trans fats are created in the food processing industry when hydrogen is pumped into unsaturated fats. These fats are found most predominantly in some margarines and packaged foods. As the health dangers of trans fats have come to light, more food producers have stopped using them in their products, but you will still find them in your grocery store. 

Trans fats have been linked to high levels of inflammation in the body, increased belly fat, insulin resistance, and heart disease. To avoid foods that contain trans fats, try to stay away from processed foods and also read labels carefully. Trans fats are often referred to as “partially hydrogenated fats” on food labels. 

Limit Your Alcohol Intake

Yes, I’m about to mess with your wine. Please forgive me, it really is in your best interests, but I do want to point out that some forms of alcohol, like red wine, in small amounts can actually have some health benefits. 

Like anything, though, when we err into excess, that’s where the trouble comes in. Prolonged and sometimes even common occasional overuse of alcohol can have serious health effects. 

Excessive alcohol use has been shown to be directly linked to the development of belly fat. Now there’s no need for you to stop completely, unless you want to, but you do want to limit your daily consumption of alcohol. Preferably, you want to limit your intake to one unit per day for women and two units per day for men. 

If you’re wondering if you can save all your unit allocations for one day and still get the same effect, the answer is no. In the case of alcohol, it is about how much your body can properly process in 24 hours without putting undue stress on it. So, if you overwhelm it with a week’s worth of alcohol units in one day, you are definitely going to see negative health effects. 

Eat a High-Protein Diet

When you are aiming to burn fat, it is vital to ensure you are eating a high-protein diet. This is because protein makes you feel fuller for longer. Protein also increases your metabolic rate and helps you to retain muscle mass while simultaneously losing weight. 

This is exactly what we want to achieve in this process. We want to reduce fat while maintaining (or increasing) muscle mass. Some of the best sources of protein include eggs, fish, meat, dairy, beans, and whey protein. 

Reduce Your Sugar Intake 

I think we all know by now that sugar is the enemy of fat burning of any kind. Sugar, or rather its main component, fructose, is also seriously bad for your health in many different respects. Excessive fructose intake has been linked to fatty liver disease, type 2 diabetes, and heart disease. 

It’s been drilled into us that we should be avoiding refined sugars, but really even too much natural sugar can lead to the build-up of belly fat if consumed in excessive amounts. 

With the rise in popularity of smoothies, sugar intake has also increased dramatically because people chuck seven fruits into a blender and think they are doing their body a favor. 

Don’t get me wrong, I am a huge fan of smoothies and the powerful impact they can have in introducing nutrient-dense foods to our diets, but you do need to be really aware of what you are putting into them. 

An overload of fructose that your body can’t burn off can be just as damaging as too much refined sugar, so keep an eye on your fruit intake. 

Fruits that are low in fructose include:

  • Strawberries
  • Blackberries
  • Avocados
  • Honeydew melon
  • Limes
  • Lemon
  • Grapefruit 

Core Workouts to Flatten Your Belly Fat in 30 Days 

The key here is to combine fast and slow exercises to maximum effect. Slow exercise builds muscle and fast exercise sheds fat. 

What Are Core Workouts? 

Core exercises work the muscles in your lower back, pelvis, abdomen, and hips so they operate as a strong unit. This results in better stability and balance, and, of course, gives us that flat, toned tummy we all want.

Core Workout #1: Dumbbell Squats

Dumbbell squats target:

  • Core muscles
  • Thighs
  • Hamstrings
  • Glutes 

Here are the instructions for how to do dumbbell squats: 

  1. Hold a dumbbell at chest level. Keeping your forearms parallel to each other and your feet a shoulder-width distance apart, balance your body weight through your heels.
  2. Now descend into a squat position, keeping your back straight and your chest upright. When you are at the bottom point of the squat, push your weight through your heels and move back up to the starting position.
  3. Repeat 10 reps of dumbbell squats for three sets.

Core Workout #2: Dumbbell Row 

Dumbbell rowing exercises target:

  • Back
  • Arms
  • Shoulders

Follow these steps to do a dumbbell row: 

  1. Using two dumbbells of moderate weight, position the palms of your hands so they face your body during the exercise.
  2. Bend your knees slightly, and push your butt backward against the wall. This motion will bring your chest forward as you begin to bend at the waist. Ensure you maintain a straight back in this position. Allow the dumbbells to hang      directly in front of you, with your arms remaining perpendicular to the floor.
  3. As you do this, be sure to squeeze your ab and core muscles so you maintain a straight posture and pull the dumbbells inward to your side. Your elbows should remain close to your body. Once you have reached the top position, squeeze your back muscles and slowly lower the weight back to the floor.
  4. Repeat three sets of 10 reps of dumbbell rows.

Core Workout #3: Cardio

Ideally, you want to be engaging in at least 75 minutes of vigorous cardio exercises per week. Vigorous intensity exercise means your heart rate increases significantly and, due to the quickening of your breath, you aren’t able to have a conversation. Examples of vigorous intensity cardio would include swimming laps, running, speed skating or jumping rope. 

Core Workout #4: HIIT

Slogging it out on cardio for long periods really can get a bit dull, so I always recommend interval training to my clients for fat burning purposes. I’ve already published an entire article on fat-burning HIIT exercises if this is something you would like to include in your month of belly-busting routines. 

Core Workout #5: Jog It Off

I love this exercise for its pure simplicity and the fact that you can do it anywhere. All you need is access to a flight of stairs, then jog (don’t walk) up and down, repeating this six times. 

While jogging up and down the stairs, you really want to focus on using your core muscles to lift you as much as possible, and get that heart rate up!

Core Workout #6: The Hula 

Remember how much fun hula-hooping was as a kid? Well, the good news is that it’s not just a kid’s activity and it is also excellent for losing belly fat. 

Hula-hooping works your abs, glutes, and your oblique muscles. You can use an ordinary hula-hoop from a kid’s toy store or you can level up with a weighted version from a gym supplies store. The choice is yours, but I highly recommend you get hooping. 

Core Workout #7: Rock Climbing 

Gone are the days when rock climbing was just for mountaineering enthusiasts. Today, almost every gym has a rock climbing wall and an hour on the wall is a core workout like no other. 

You may think you know how to climb a rock wall, but experts will tell you that you really don’t. While your instinct may be to face the wall and allow part of your torso and buttocks to stick out, that is actually not the best way to maintain your center of gravity. 

Ideally, rock climbing experts will teach you to hold yourself flat against the wall and engage your side ab muscles. You will then climb and swing using your fingertips rather than by grasping with your entire hand. This is going to result in very tender forearms, but you will be working that belly and many other muscles at the same time. 

Core Workout #8: Planking

While planking is relatively new on the fitness scene, it has taken the world by storm because of how it engages your core muscles in a really simple exercise. Again, this one can be done almost anywhere and it’s also scalable as you get stronger, so you can start with 10 to 15 seconds and work your way up from there. 

The idea behind planking is to hold your body in position as flat as...well...a plank! Start by lying flat on the floor, then lift yourself off the ground with your forearms. 

Your forearms and upper arms should be bent into an L-shape with your forearms on the floor. Then lift your legs by pushing up from your toes until your body is as straight as you can get it. Next, simply hold that position for as long as you can, move back down to the floor into rest mode, and repeat. 

To ensure you last as long as possible in the plank position, remember to breathe. You don’t want to be holding your breath while you’re planking, or it’s not going to come naturally. 

Core Workout #9: Heel Taps

Heel taps are awesome for working those abdominal muscles. 

  1. Lie on your back with your hands under your bum.
  2. Bend your knees and feet as though you have them propped up on a table. 
  3. Now, slowly lower one foot while it’s bent forward until the heel just touches the ground. Repeat with the other foot.
  4. When lifting your foot back up, tighten your abdominal muscles.
  5. Repeat 3 sets of 20 reps.

Core Workout #10: Fat Slicing Scissors

When performing this exercise, you really want to be sure not to force your neck into an unnatural position and always make sure it’s supported. You don’t want to end up with a flat belly and neck pain!

  1. Lie on your back on the floor and place your hands behind your head. 
  2. Raise your shoulders and head slightly from the ground while supporting your head with your hands. 
  3. Now, raise your legs off the ground. Alternately keep one leg just off the floor and then raise the other up. Then start to make scissor-like motions with your legs. 
  4. Keep your feet pointed toward the sky while you make this motion and focus on using your abdominal muscles to move your legs.
  5. Repeat 15 times for each leg in 3 sets.

It’s a Wrap

Using the 10 exercises I’ve suggested here, set a routine for yourself for the next 30 days. Doing the same exercise over and over can be really boring, so I definitely recommend changing it up and trying as many different workout options as possible.

Belly fat can be embarrassing and difficult to get rid of, but most importantly, it can be really dangerous to your health. If you’re just starting your fitness journey, I would definitely say that this should be your first focus point. 

By starting with a belly fat reduction routine, you will make the biggest impact on your overall health in the shortest period of time. It is not always the number on the scale that matters; what does matter is reducing your risk factors so you can live a long and healthy life. 

With the nutritional advice and workout routines offered here, you will be slashing the belly fat in just 30 days!

Check out this awesome video https://youtu.be/mxOajxO8mX0 

The Coach xx

 

by Rita

BEST BOOTY-BUILDER WORKOUTS: GET THE BUBBLE BUTT OF YOUR DREAMS

Everybody wants...no...needs a bubble butt! We’ve got booty-building workouts that will give you the bubble butt of your dreams. 

In recent years, body shaping has become all about the butt! Gone are the days when plank-flat bums were the thing to have. As we start to embrace the female form in all its glory, everyone wants a bubble butt! 

There are so many myths around the type of people that can and can’t have bubble butts. Some say you’re either born with it or you’re not. Really, that’s just not true. 

While, depending on your build, your butt will always only shape to your own natural stature, you definitely don’t have to live with plank-butt for the rest of your life just because you were born with one!

Build That Booty 

In the fitness industry, when we talk about butt building, we refer specifically to a set of muscles called the glutes. 

The glutes are the largest group of muscles in the body. They also play a really important role in more than just how good we look in a pair of jeans. Glutes help us move and they stabilize your body so you can remain upright. 

This group of muscles is made of three primary muscles and six secondary muscles, all of which work together to support functional movement. One of those three primary muscles is what gives our booty its shape—the gluteus maximus. 

Booty Gains and Fat Losses 

So, now that you know the shape of your butt is actually determined by muscles, I’m sure it’s going to be no surprise to you that to get the bubble butt of your dreams, you’re going to have to use some weights in your training. Weight training builds and shapes muscles. 

This process is really similar to what you see happening with your biceps when you focus weight training on your arms. Notice how your bicep muscles grow and shape in a rounded form? Well, that’s what we want to achieve with our glute muscles too. 

The great thing about glute training is that it doesn’t just help to grow muscles. The exercises I’m going to be recommending here are also phenomenal at burning calories, so not only are you shaping those glutes, but you are reducing the jiggle by burning fat. Of course, we want a shapely butt, but uber-jiggle is not exactly the ideal. 

The Importance of Warm-Ups 

I cannot overstate the importance of warm-ups, especially when you are going to be doing weight or muscle training. The easiest way to take yourself out of the game for a long time is to work your muscles hard when they’re cold. 

How you choose to warm up is totally up to you, but it should be some form of slow- to moderately-paced exercise that gets your heart rate up and blood pumping to your muscles at a faster rate than when you are in a sedentary state. 

About 5 to 10 minutes of brisk walking, bike riding, or rope jumping is perfect to warm up and get ready for your butt-boosting regimen. 

Booty-Boosting Workouts 

I’ve put together five different exercises you can do that are proven to work those glutes. Keep in mind that in many glute exercises, you can use your own body weight to build that butt; you don’t necessarily need to use actual exercise weights. That means you can really do these exercises anywhere and you don’t have to wait for butt-day at the gym. 

Sexy Squats 

If you add only one booty builder to your routine, it had better be the humble squat. Squats also help improve your flexibility and work your cardio system. 

I recommend starting your exercise routine with squats because it really helps to get your whole body working. It’s sort of a next-level warm-up activity. Try to work toward 25 squats per repetition (rep). Eventually, your end goal should be four reps of 25 squats each, but if you’re just starting out, definitely work your way up there. 

As you descend into the squat position, squeeze the glute muscles so they really start working. The key here is to focus on your form and not speed or anything else. When doing exercises like this, form is everything, because it’s the only way to make sure you are really working those muscles. 

Quad-Less Lunges 

One of the things I hear a lot from my clients is that they put up with plank-flat butts because they’re scared of developing enormous quad muscles as a result of glute exercises. 

Honestly, if you’re not a bodybuilder, this could be a valid concern. Yes, we want the bubble butt, but we don’t want to look like we could kick start a Boeing, right? 

Well, thankfully, I’m happy to share with you the secret I give all my clients. You can build great glutes and not simultaneously develop enormous quads. You just have to know how. 

The key is making your exercises high and wide. So, no matter what exercise you’re working on, if it’s glute-related, take an extra wide or extra high step to avoid placing your body weight on your quads. 

When doing lunges, for instance, which are great for glutes, take an extra wide step to avoid working your lower legs. You can also change your lunges up by creating an elevated platform and lunging by stepping down instead of horizontally. This will help to increase your range of motion as well as work so many more aspects of your glutes. 

Build a Bridge, and Glute Over It 

Let’s face it, we all spend a lot of time sitting down. We sit for work, while we’re driving, and even when we are enjoying leisure time for the most part. As a result, our glute 

muscles are pretty weak and this results in us overusing our other muscles when we exercise or just generally exert ourselves on a daily basis. 

So, working on building our glutes is not just for superficial purposes; it really can make us stronger and help to avoid injury in other muscles. One of the easiest ways to do this is by using a glute bridge. 

Sit flat on the ground with your upper back supported by a bench. Your knees should be bent and your feet should be flat on the ground. Then, start to raise your pelvis off the floor by squeezing your glutes until your pelvis is in line with your hips, knees, and shoulders. 

You should only be using your glutes to lift your pelvis off the floor and no other muscles. It definitely takes some practice, but with focus and repetition, you will get it right. 

As you get better at this exercise, you can also use weights placed on your hips to increase the resistance. 

Saucy Single-Leg Squats

As I mentioned earlier in the article, our glute muscles are used to help keep us upright and maintain balance, so exercises that purposefully put us off balance are a great way to work those glutes. 

Single-leg squats are one such exercise and the key here is focusing on your balance and form rather than trying to do more of the squats. Single-leg squats are pretty challenging, and if you need to do these in front of a wall and just barely touch it with your fingertips for balance at first, that’s totally fine. 

This is one of those exercises where practice makes perfect, and it will take some time for you to get it right. Essentially, you want to pick a leg (alternate, of course) and tuck it up as far as possible, then squat down as far as possible on the leg you are working. Focus on using your glutes to complete the motion and not your leg muscles. 

Shifting Split Squats 

Glute exercises are best done using your own body weight, and in this glute exercise, you’ll use your body weight to the greatest effect. When performing these squats, you’ll want to distribute your weight normally on the descent. So, you are allowing your body weight to rest on the full plane of your feet—toes, ball, and heel. 

The shift and split comes when you ascend. On the ascent, you’ll shift your body weight to your heel only. This does two things:

  • It increases the amount of weight, and therefore, the amount of work, that your glutes need to do to achieve the ascent. 
  • It puts you off balance so your glutes have to work harder to keep you upright and achieve your ascent. 

Bubble butt incoming!

It’s a Wrap 

We all have to work with what we’re given and not all of us are born with bootylicious bums, but that doesn’t mean you can’t have one. 

We also need to be realistic and understand that our bodies are different, so your bubble butt may not look like someone else’s, and that’s okay. You’re aiming for curves, and just because your end result is not exactly Kardashian-esque, that doesn’t mean you’ve done anything wrong. 

The key to a great bubble butt is burning fat and building the right muscles. Check out our article on how to burn fat in just 30 minutes and be sure to combine the exercises I’ve suggested here with some of those to achieve the bubble butt of your dreams. 

Check out this great video  https://youtu.be/Vt7X4muEcpw  

The Coach xx

 

by Rita

BEST DAILY HABITS TO CREATE MENTAL WELL-BEING: ONE A DAY

These Are My Best Daily Habits to Create Mental Well-being: One a Day for a Happier Life

Does building mental well-being seem like a huge task? Not if you break it down into these powerful daily habits. 

While my work focuses predominantly on physical well-being, I cannot deny there is a major link between mental health and overall well-being. Mind and body are inextricably linked; there’s no way around that. 

Exercise routines are habits, and building good habits is valuable to more than just your physical health. 

The whole concept of mental well-being can be overwhelming, though, so here I’m going to simplify it for you. I’ll be giving you seven habits to implement—one each day of the week—to maximize your mental well-being. 

Daily Habits for a Happier Life

We all just want to be happy, right? So, why does that seem so darn difficult sometimes? Now, my expertise is in the physical body, but I often see clients coming in who are clearly going to struggle to make exercise a part of their daily routine, because their mental well-being is not where it needs to be. 

For these clients, I gently try to help them form great habits in their daily lives that will impact their overall well-being and, in turn, help them get what they want from their physical health journey. 

Daily Habit #1: Sleep on It 

Believe it or not, about a third of our lives is spent in bed—yes, I mean sleeping, not...the other stuff. Sleep is just as important to our survival as breathing, eating, and drinking. 

If you’ve ever gone just a couple of days without a decent night’s sleep, you know what an impact it can have on your mental and emotional health. Insufficient or poor-quality sleep impacts your memory, emotions, and even your critical thinking skills. 

The best way I can recommend getting a good night’s sleep (on most nights at least) is establishing a sleep schedule and sticking with it. Set a time to go to bed and, as far as possible, keep to that time. When you go to bed, that means no mobile phones or television. 

Your brain is really good at making connections, so you definitely want to connect your bedroom with the concept of rest. That means keeping the space comfortable and free from distractions. 

If you struggle to sleep, I recommend anything that doesn’t involve a screen to occupy your mind for a few minutes until you try to fall asleep again. Reading a book, meditating, or doing some breathing exercises are all great ways to do this. 

Daily Habit #2: Banish Negative Thoughts

Sometimes it’s really easy to allow ourselves to slip into a cycle of negativity, which is fed by negative thoughts and these slip into your life, poisoning it with difficulties and painful events. When you’re in that cycle of negativity, it can be really difficult to think positively, but I have found that it is the only way to break the vicious circle. 

Like most other things, thinking positively is a habit and it is a choice. You can choose the thoughts you allow to occupy your mind. The best way to start making this a habit is to start small. 

Each morning, say out loud that you are going to have a good day. Keep your eye open for good things that happen during the day and acknowledge them. We are all really good at noticing the bad stuff and casting aside the good things. Make it your habit to change that around. 

Notice beautiful flowers or how good someone’s perfume or cologne smells. Savor a delicious meal or allow yourself to stand in a warm shower and just enjoy the moment. 

You will be amazed at how quickly your overall mindset can change if you set out to find positivity each day. Of course, negative thoughts are going to slip in, that’s the balance of life, but the key is not to focus on them and let them poison your life. 

Daily Habit #3: Eat Well and Increase Your Activity Levels 

You had to expect this one. I am a fitness expert after all. These two things really are vital to overall wellness, though. 

Our bodies are essentially biological machines, and, just like every other type of machine, if you put the wrong type of fuel into it or park it in a garage and don’t use it, there will be an overall impact on long-term functioning. 

By the same token, if you make junk and processed foods the biggest part of your diet and don’t ever engage in an exercise, your body and mind are going to suffer. 

Despite my profession, I’m not here to tell you that you have to go to the gym every day or have a really structured exercise routine. 

You will see a huge benefit from any increased activity, especially if it’s outdoors. I always recommend doing a form of exercise you enjoy, because then you are far more likely to do it often. So, walk the dog, or go for a hike with friends, whatever you do, get your blood pumping. 

I often help my clients change their eating habits, simply because what you eat is so closely tied to achieving fitness goals, but I’m the first person to tell you that it is the small changes that make a huge difference. 

Reducing the amount of processed foods you eat, increasing the number of whole foods in your basket, and limiting the refined sugar you eat are all small changes that make a big difference. 

Daily Habit #4: Take a Break

Yes, I know, this one is easier said than done, especially in the crazy, high-paced world we live in. It is precisely because we lived in such a hectic environment that taking time out is vital for our mental well-being. 

Access to the internet and social media means we can now get our information quickly, we are constantly on the go and receiving information, and responding with various emotions. In certain aspects, this is a good thing because we are now more connected than ever and we can communicate with family and friends and take advantage of support networks.

Unfortunately, this can also be really taxing on us emotionally and mentally. So, really taking time out does not need to mean going to a tropical island for a week (although that would be great!). In today’s world, taking time out can mean deleting social media apps from your phone for a week or two or removing news apps. 

Taking time out means practicing self-care by removing yourself from whatever is causing your emotional or mental distress or overload. This will look different for everyone, but it does mean you need to be self-aware and understand what is negatively impacting you. 

Daily Habit #5: Find a Hobby 

I can hear you saying it, “I don’t have time for a hobby!” And probably also, “You just told me to take a break and now you want me to pick up a hobby?” Yes, I am. 

When you use your brain for something other than work, or other activities that you have to do, and instead use it for something you enjoy doing, it is like taking a mini-mental and emotional break. 

You really want your hobby to be something you absolutely love doing. Maybe you’re already dedicating time to such an activity. If you are, great! Keep at it and recognize how much of a difference it makes in your life. 

If you don’t yet have a hobby, start taking small steps to get there right now. Book the classes, buy the coloring book, or start writing that short story. Self-care doesn’t always mean taking time to have a facial or put your feet up; sometimes it means doing the things that tickle your brain and your soul simultaneously. 

Daily Habit #6: Practice Mindfulness 

If you haven’t yet come across the term mindfulness as relates to mental well-being, then you may have been living under a rock! 

Mindfulness is a technique that helps you focus on what you are thinking and how you are feeling in the moment. It also helps you pay attention to your emotional reactions and the physical sensations you are experiencing. 

There is a huge amount of evidence that points to the efficacy of mindfulness in helping us to let go of negative events from the past and anxiety about future events so we can give our energy to what is happening in our lives right now. 

When practicing mindfulness, work on paying attention to the sounds, smells, and physical sensations of your day. Try to notice how different things make you feel and how your mind and body react to them. 

Mindfulness is not about denying emotions or running away from them; you really just want to recognize them, understand why they are there, and then allow them and yourself to move on. It does take time to get into a space of automated mindfulness. It’s something you will need to work on every day until it becomes an integral part of the way you live. 

Daily Habit #7: Talk About It

Sometimes the best thing for your mental wellness is just to get it all out. If you’re really lucky, you might have a friend, partner, or family member who is great at listening. 

Do be careful about who you share with, though, as it is only really helpful if that person has a positive outlook on life. If you choose to open up to someone that generally views the world in a negative way, you’re going to inevitably leave the conversation feeling worse about your situation.

The person you choose to share with does not have to agree with everything you say. In fact, it is better if they have the ability to gently and kindly move you back to reality. We so often get wrapped up in our situations and make them worse than they really are, so it can be helpful to talk to someone who is able to provide a different perspective. 

If you don’t personally know anyone that fits this bill, you should definitely consider a trained therapist or counsellor. This is often the best option in fact, because they are approaching your situation, emotions, and challenges from a completely neutral and professional perspective. They will also be able to provide you with coping mechanisms to deal with your issues. 

The Nature of Habits

Habits are seriously powerful in our lives. They can often make or break success, so it’s really important to understand how they form and how you can make good ones and break bad ones. If you haven’t read the book, The Power of Habit by Charles Duhigg, I highly recommend you grab it.

Almost every habit you have starts with a “habit loop,” which is a psychological pattern made up of three parts:

  • The cue
  • The routine
  • The reward

The Cue 

The cue in the habit loop is the trigger that tells your brain to automatically go into the mode that allows a behavior to unfold. This cue is going to be different for every habit and it’s only through self-reflection and being aware of what is happening in the moment (mindfulness, anyone?) that you will be able to ascertain your cue. 

The Routine

The routine is that actual behavior itself, whether seemingly negative or positive. That’s the action we think about when we refer to a particular habit. 

The Reward 

This is the whole reason the habit has become ingrained in our lifestyles. Nothing becomes a habit if there isn’t a reward, but this can be really complex. 

We see rewards as something positive, but because our human psychology is often so complicated, a negative reward may actually be seen as positive. If you’re in the habit of procrastinating, for instance, it may be difficult to figure out what the reward is in this situation.

After all, the only thing that comes from procrastination is often anxiety. Human psychology is complex, and the very anxiety you fear may actually be your reward. Deep down, you think you operate best in an anxious state. The truth, of course, is quite the opposite, and you’ll need to accept this so you can build a new habit loop that focuses on not procrastinating but feeling in control of your life (the reward). 

Building New Habits

Understanding the habit loop is integral to breaking down bad habits, but it is also integral to building new ones. If you plan to work on implementing the seven habits I’ve discussed in this article, I highly recommend you break them down and deeply understand what your cue, routine, and reward would look like for each one.

Here’s an example for Daily Habit #1:

  • Cue: The time you set for bedtime. 
  • Routine: Get into bed without any distractions around you and do your best to fall asleep. If you cannot fall asleep immediately, tire your brain out with an activity like reading a book, meditating, or breathing exercises. 
  • Reward: Waking up feeling rested and having energy for the day ahead. 

Do that for each of these habits and then be sure to look out for your cues, practice the behavior, and enjoy the reward. That’s how new habits are built. 

It’s A Wrap 

Believe it or not, happiness and overall mental well-being does take some work. The irony of being chronically unhappy is that sometimes it’s easier to slip into that state than it is to take action and make your life better. 

The choice is yours. While the seven habits I have recommended here are not easy to implement, they are entirely possible, and they are also really vital to living a healthy and happy life. 

Each of these habits, as simple as they may seem on their own, have knock-on effects in our lives, and you will be amazed at what a difference each makes. 

It is sometimes difficult to admit that negative habits of our own making are the root cause of so much unhappiness in our lives, but if you are brave enough to accept that, you are well on your way to a happier life. 

Check out this video, I love it!  https://youtu.be/DxIDKZHW3-E  

 

by Rita

THE ULTIMATE HOME KETTLEBELL WORKOUT

The kettlebell does not seem to be anything special, but trust me when I say it's your ticket to better health. These cannonball-shaped loads build control, fitness, core strength, and power asynchronously for the heavyweight outcome, stocking the same smash as dumbbells and well with the heart rate-spiking advantages of HIIT.

The kettlebell is still underappreciated and underutilized by the majority of gym-goers, so don't be fooled. 'The muscle can not see what you're carrying in your hands. The kettlebell is an excellent piece of equipment for the home fitness warrior because it is portable, versatile, and functional.

Are you ready to add this weapon to your arsenal? We go into the advantages of kettlebell training, the best kettlebell movements, and drills for burning fat, building strength and increasing health. Let's get started.

Benefits of kettlebell workout

Kettlebell fitness and exercises have become more popular as a result of the growing success of sports like CrossFit and Strongman, but the concept is not new. Circus strongmen utilized kettlebell weights — originally designed for measuring vegetables, to modify their physiques in the 19th century, which contributed to an increase in kettlebell fitness. What they will do for you is as follows:

Workouts using kettlebells will: Simplify the training

Kettlebells are one of the simplest weights to pass around during a workout due to their layout, and they can be conveniently stacked anywhere from your car trunk to your backyard shed or workshop. "To successfully prepare for strength, develop muscle, and fitness, you don't need much more than a kettlebell in accordance with your body mass," They can also be tailored to your strength and endurance levels. Kettlebells come in a variety of weights and heights, ranging from 4 kilograms to 68 kilograms, according to fitness brands including Rogue and Bulldog.

Workouts with kettlebells may be used to replace cardio.

Kettlebell routines usually have a high rep set, which means several muscles are exercised at the same time. They will have comparable aerobic benefits to HIIT training if done at a steady rate. Participants in a 2010 study who did a 20-minute kettlebell snatch exercise burned 13.6 calories per minute, which is equal to "running a 6-minute mile average." According to the NSCA's TSAC Study, doing kettlebell circuits three days a week would increase the VO2 max by 6% in less than a month.

Kettlebell workouts will help you strengthen your posterior chain.

Workouts like kettlebell swings can aid you to raise your heart rate and lose fat, but they only shine when it comes to creating power in the posterior chain – the muscles on the posterior of the body. Furthermore, because of their form and scale, they can function the muscles better than barbells and dumbbells. The easiest way to grow the posterior chain is to swing kettlebells. You'll burn calories this way and these are the body's largest muscles.

Kettlebell workouts will help you improve your mobility.

If you're having trouble with the dumbbell back squat, for example, using the kettlebell goblet squat is a great way to practice proper technique when doing a safer workout that can be improved as your strength improves. "Kettlebells allow you to walk athletically with added pressure from a range of angles and more difficult positions.

Workouts using kettlebells will increase the range of motion.

Most kettlebell exercises enable you to switch through various planes of motion, ranging from spins, presses and holds to more dynamic motions that are more difficult to do using a dumbbell or barbell. 'You have the ability to step around wider ranges because you don't have a barbell to put a lot of weight into,' Morgan says. Kettlebell exercise, according to the Journal of Strength and Conditioning Research, leads to a healthy lower back due to the loading and activity habits.

Workouts using kettlebells can correct muscle imbalances.

Many kettlebell movements are solo, which means you only use one arm or leg at a time. "Rather than depending on the stronger side to get through a push, this allows you to train all sides equally. It will help you overcome your shortcomings and improve your overall strength. Training one limb at a time has a positive impact on your balance. To control the acceleration, you must first stabilize yourself. For eg, pressing with one arm upward forces you to balance your trunk.

Kettlebells workouts at home

Before you begin, you must first determine your objectives so that you can function within the required rep spectrum. 

  • Muscle endurance can be improved by using a smaller kettlebell for a few sets of higher reps (15+).
  • More hypertrophy and coordination can be achieved by using a heavier kettlebell with several sets of a few reps (5-8).

Choose a kettlebell that is strong enough that you are nearing muscle exhaustion by the end of the set in both scenarios. A lower-body motion, an upper-body motion, and a core/grip exercise will be used with each exercise. These exercises will put the flexibility flexors to the test as you've never seen them before.

Kettlebell Deadlift

Bilateral moves, which require the use of both hands, push you to lift big loads and recruit different muscle groups at the same time. You're working your glutes, back, and center in this case.

How to do a kettlebell deadlift:

Place a kettlebell among your arches and pose with your feet hip-distance apart. Be sure your elbows are above your waist and your hips are well above your knees as you hold the kettlebell knob in both hands. This is the starting spot for your deadlift. Push your head back and down while bracing your spine and holding your back flat. Squeeze the glutes as you raise the kettlebell to stand, firmly digging your heels into the dirt. Return the kettlebell to the floor with a straight spine, keeping your chest from falling past your hips.

One-Hand Kettlebell Deadlift

When you go from a bilateral to unilateral move, you're bringing an anti-rotation aspect. As a result of the mass being shifted on one side, the heart is recruited to keep your weight from spinning. This is also beneficial for increasing stability and preventing injuries.

How to do a one-hand kettlebell deadlift: 

Place a kettlebell across your arches and pose with your feet hip-distance apart. In one hand, hold the kettlebell shaft, keeping your elbows above your waist and your hips above your knees. Create a fist with your other arm, which should be extended to the side or in front of you. Push your head back and down while bracing your spine and holding your back flat. Squeeze the glutes as you raise the kettlebell to stand, firmly digging your heels into the dirt. Return the kettlebell to the floor with a straight spine, keeping the chest from falling below your hips. Until swapping hands, full six reps with each hand.

Kettlebell Goblet Clean

This kettlebell exercise requires the kettlebell to pass in a single straight line, similar to a zipper. Your shoulders and back should be raised, not crouched over, and the elbows should be pointed directly down at your sides at the end of the movement

How to do a kettlebell goblet clean:

Position a kettlebell across your arches and pose with your feet shoulder-distance separated. Be sure your elbows are above your waist and your hips are well above your knees as you grasp the kettlebell handle with both hands. Zip the kettlebell upward in a straight line to your chin, gripping the kettlebell at its roots, while bracing your heart and maintaining your back flat. By digging your heels into the dirt, you will aggressively lift your knees. Return the kettlebell to the floor with a straight spine, keeping the chest from falling below your hips.

Kettlebell Goblet Squat

This kettlebell workout targets your quads and glutes while still stimulating your heart to keep your chest elevated. In a squat, the kettlebell goblet squat is a smart way to make sure you're still engaging the heart.

How to do a kettlebell goblet squat: 

Keep a kettlebell in each of these hands at the points to your chest when standing with your feet shoulder-distance separated. Your knees are bent and pointed downward. Sit down onto your heels and roll your ass back and down, squeezing your glutes and heart. Make sure the feet aren't floating off the ground and are securely planted. Knees and ankles do therefore not cave inward. Hold your back straight and chest lifted when looking ahead, not up or down. To return to the starting spot, push off your feet.

Kettlebell Goblet Lunge

The goblet lunge, like the goblet squat, strengthens the legs and glutes while still putting your posture and endurance to the test. Throughout the movement, you should keep your abs close and your hips square. Injuries may occur if the knees flare out on the sides.

How to do a kettlebell goblet lunge:

Keep a kettlebell in both hands at the points to your chest when standing with your feet shoulder-distance away. The elbows are pointed to the floor. Take a huge move back with your right leg and touch your right knee to the deck, making two 90-degree angles as your front and back thighs, working your legs and glutes. To get back up and keep your feet, push off over your front foot. Alternate legs or do six reps on - leg before flipping.

Kettlebell Dead Clean

Proper set-up is important when doing a dead clean. To avoid lifting with your back, please ensure the bell is placed between your feet but behind your toes, according to Peels.

Begin with your hips over your knees and shoulders over your hips in a deadlift stance. This allows you to get the most strength out of your hips and glutes. Many people believe they can raise the bell up from this spot, but you should drive with your legs off the floor. The bell should ring loudly and next to your body. Imagine a pillar in front of you where you can't make the bell hit.

How to do a kettlebell dead clean: 

Place a kettlebell among your arches and stand to your feet hip-distance away with your toes partially turning out. In one hand, hold the kettlebell comfortably and ensure that your elbows are above your hips and your calves are above your knees. Stretch the other arm out in front of you or to the left. Stand up and clip the kettlebell up to your hip until pulling your elbow down and slamming the kettlebell into a rack stance with your knees. Hold the kettlebell tight to your body to avoid it from slamming against your wrist. Until flipping sides, complete six reps on each hand.

Kettlebell Offset Squat

Please ensure your wrist is smooth and your knuckles are pointing up after you wipe the kettlebell to your side in a rack spot. Consider using the thumbs to hook the kettlebell. The handle of the kettlebell should lie diagonally over your palms and wrist.

How to do a kettlebell offset squat:

A kettlebell offset squat is performed as follows: With one hand from the dead clean, stand with your feet shoulder off and a kettlebell in a rack spot. Create a fist on the left arm, which should be extended in front of you or to the right. Sit down onto your heels and roll your hip back and down, contracting your glutes and core. Make sure the feet aren't floating off the floor and are securely planted. Knees and ankles do therefore not cave inward. Hold your back straight and chest raised when looking ahead, not up or down. To return to the starting spot, push off your feet. Until moving weapons, complete six reps.

 

Good luck, you got this!

 

by Rita

2000 Burpees 24 Hours

Want to join me in supporting a good cause? I'm taking on the 2000 Burpees in April Challenge to raise money for Bone Cancer Research Trust and your contribution will make an impact, whether you donate £5 or £500. Every little bit helps. Thank you for your support. I've included information about Bone Cancer Research Trust below.

Every 10 minutes somewhere another child, teenager or adult is diagnosed with this brutal disease and they face a 5-year chance of survival at little over 50%. This drops even further if the disease is discovered late and has already progressed.

The Bone Cancer Research Trust is the only charity dedicated to this disease, it is a small but national charity based in Leeds, UK. They fund ground-breaking research, life-saving awareness initiatives and provide dedicated and trustworthy information and support to patients and all their loved ones... All without any government funding. They rely 100% on people like you supporting their work through donations.

Their work has never been so crucial and vital, in 2019 the major UK cancer research charities reduced their bone cancer research investment again by a massive 17% to a mere £198,575 – the lowest figure since 2002. Collectively the major cancer research charities spent over £700million on research last year, yet despite having some of the most brutal treatment regimes and poorest of outcomes, just 0.028% was spent on bone cancer – not even close to 1%!

Last year alone, with the support of people like you, the Bone Cancer Research Trust were able to commit an incredible £807,824 to pioneering and life-saving research. That’s over four times what all the major UK cancer research charities spent collectively.

Please support me and their work today. Thank you! 🧡

Facebook pays all the processing fees for you, so 100% of your donation goes directly to the charity.

Head on over to donate:

https://www.facebook.com/donate/722377141809556/

by Rita

Eating For Your Body Type

The most important factor about any body-type is how you learn to work out and maintain it. There is no one perfect way, just as there is no perfect diet for everyone. Body-types are based on genetics, gender, age and location. This article will help you understand which type of body is best for your fitness goals.

 

What is an ectomorph body?

An ectomorph is a body type that lacks muscle mass. Ectomorphs can be lean and wiry or have little to none of it. They tend to have a higher metabolism, meaning they burn calories faster than other body types.

Ectomorphs are generally smaller than mesomorphs and endomorphs, with less fat on their bodies. They have small bones, which can make them appear frail and weak, but they usually have very high muscle-to-fat ratios, making them extremely athletic and strong.

 

What is a mesomorph body?

A mesomorph is a muscular and athletic build that has the ability to build muscle mass without having to work hard. The term "mesomorph" comes from the Greek word meaning "middle," which refers to people who have a balanced physique between lean and fat.

 

What is an endomorph body?

An endomorph body is one that is prone to fat accumulation. Endomorphs tend to have more body fat than ectomorphs, mesomorphs andectomorphs. They have a larger percentage of muscle mass than in the other body types.

An endomorph's body type can be defined as having a lot of fat but also having a large amount of muscle tissue. Bodybuilders are endomorphs as well as athletes who compete in endurance sports like marathon running or cycling. This type of body is not only ideal for athletic endeavors, but also for those who enjoy eating high-calorie foods because it helps them achieve their ideal weight quickly and easily.

 

Ectomorph Diet

If you have an ectomorphic body type, you may find yourself craving carbohydrates and protein-rich foods more than the average person. If this is the case for you, then it's important to eat a balanced diet that includes both healthy fats and carbohydrates.

Ectomorphs should also avoid eating foods high in saturated fat or trans fats. These types of foods can contribute to excess storage of body fat around the hips, thighs and buttocks area (known as "belly fat").

Ectomorphs should avoid high-fat foods like cream cheese, butter and mayonnaise because these contain too much fat for them to absorb properly. High-protein foods like chicken breasts or salmon should be eaten instead, as well as vegetables like broccoli or spinach with no added butter dressing or oil dressing.

 

Endomorph Diet

Aerobic exercise is best for weight loss, but an endomorph body type needs to be careful not to overdo it. If you're trying to lose weight and build muscle at the same time, make sure your cardio session is 60-90 minutes long, as this will give your muscles enough time to recover between sets.

If you have a hard time getting motivated to exercise, try incorporating some form of resistance training into your routine. This can be as simple as using free weights or as challenging as working out in the gym with high-intensity interval training (HIIT).

Endomorphs should also eat plenty of protein-rich foods such as meat and fish, eggs and dairy products throughout the day. They may also need extra calcium if they have low bone density or osteoporosis tendencies.

 

Mesomorph Diet

The best exercise for mesomorphs is cardio and strength training. Cardio exercise helps burn fat and keep your metabolism high. Strength training builds muscle, which makes you look better, feel better and increase your endurance so you can do more cardio.

Mesomorphs should eat plenty of protein-rich foods like lean meats and fish, eggs, nuts and seeds. Mesomorphs also need more vegetables than most people, because they tend to be more active than other body types.

 

Knowing what your body-type is can help you decide on the best diet for your fitness goals. While we can't promise that getting fit and healthy is easy, it's possible. The key to getting started is knowing what your body type is (and your goals). That kind of starting point has never been easier to come by than it is now, with the rise of online fitness communities and resources. In short, there's nothing stopping you from living a healthier life now—and if you're anything like us, once you've started, you'll wonder why you waited so long!

by Rita